Medley Session

Intention: In this set the IM distance will get shorter but the pace is going faster! Start really nice and easy to ease into all the strokes and up the pace for the shorter distances. Go hard!

Advanced

Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim

400 IM Easy - 30sec rest

100 Freestyle Easy

2 x 200 IM Moderate - 30sec rest

100 Freestyle Easy

4 x 100 IM Fast - 30sec rest

Cool down: 200 Choice

Intermediate

Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim

200 IM Easy - 30sec rest

100 Freestyle Easy

2 x 100 IM Moderate - 30sec rest

100 Freestyle Easy

4 x 50 IM Fast - 30sec rest

Cool down: 100 Choice

Beginner

Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim

2 x

[100 IM Easy - 30sec rest

100 Freestyle Easy

2 x 50 IM Fast - 30sec rest]

Cool down: 100 Choice